Dieta do oceny wyglada tak:
......................................................Proteiny....Wegle....Tluszcze....Kalorie
1 Posilek(Sniadanie):
-100gr platkow owsianych.........13.5.........58.7.............7............. 352
-35gr protein.................................26.9 ........3.1.............. 2...............137.4
(shake zrobiony z woda)
RAZEM.........................................40.4.........61.8.........9................489kcal
***TUTAJ TRENING***
2 Posilek(2 sniadanie)
-100gr chleba.............................10.4........52.2.........2.2..............274
pelnoziarnistego
-100gr twarogu............................13.6........1.4............4.................96
-okolo 30gr miodu.......................0.2.........22.5..........0.1...............90
RAZEM.........................................24.2........76.1.........6.3...............460kcal
3 Posilek(Obiad)
-125gr ryzu bialego......................8............100..........0.6...............439
-200gr piersi z kurczaka.............44.4..........0...........12.4..............290
-warzywa okolo 50 gr...................1.4...........2.5.........0.2................15
RAZEM..........................................53.9........102.8......13.3............744kcal
4 Posilek(Podwieczorek)
-125gr makaronu.........................18.2.........93.8.........1.8..............435
pelnoziarnistego
-100gr tunczyka...........................23.5............0.............0.6..............99.4
-warzywa okolo 50 gr...................1.4............2.5...........0.2..............15
-oliwa z oliwek okolo 10 gr............0...............0............10................89.9
RAZEM..........................................43.2..........96.2.......12.6.............639.3kcal
5 Posilek(Kolacja)
-200gr kalamara..........................23.8............0.7..........1.8 ..............114.8
(badz inne owoce
morza, ewentualnie
ryba.)
-Salata(pomidor ogorek...............2.5..............9.............0.8...............53.7
etc.)
-Oliwa z oliwy okolo 10gr...............0................0..............10...............89.9
RAZEM.........................................26.3..........9.7............12.6...........258.4kcal
***CALY DZIEN RAZEM***-----187.9-----346.7------53.8---------2591kcal
Wiem ze mam za duzy ubytek kalorii i brakuje mi co najmniej raz tyle tluszczy ale nie mam pomyslu jak to rozwiazac. Wieksze porcje? Cos zamienic?
Z gory dzieki:)
Zmieniony przez - PartyShaker111 w dniu 2016-10-31 20:01:43